Thumb tuck stretch
Tuck the thumb into the palm, close the fingers over it, then bend the wrist gently towards the little finger.
- Hold 15 seconds
- 5 times
Should feel: A stretch on the thumb side of the wrist Should not feel: Sharp pain
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Thumb and wrist exercises
Hand & wrist · De Quervain's
How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week.
A4 PDF, 0.2 MB. Free to download — no sign-up, no email address needed.
Thumb extension stretch
Gently stretch the thumb out and back.
- Hold 15 seconds
- 5 times
Should feel: A stretch at the base of the thumb Should not feel: Sharp pain
Thumb circles
Move the thumb in slow circles.
- 10 times
- 2 times a day
Should feel: Free movement Should not feel: Catching
Wrist side to side
Move the wrist gently side to side.
- 10 times
- 2 times a day
Should feel: Free movement Should not feel: Pain on the thumb side
Stop and telephone us if
- The pain is getting worse, not better, after two weeks
- You get new numbness, tingling or weakness
- The joint swells up or locks
- You feel unwell or feverish
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